Safe exercises for pregnancy
What you need to know:
- For a pregnancy exercise routine, pick what you enjoy doing and switch the routines often to keep them interesting. This way even on the days when you would rather sit back and indulge your cravings, you will motivate yourself to go for a workout.
Experts agree, when you are expecting, it’s important to keep moving. Pregnant women who exercise have less back pain, more energy, a better body image and, post-delivery, a faster return to their pre-pregnancy shape.
According to Dr Richard Asaba, a health practitioner at Hoima Regional Referral Hospital, regular exercise during pregnancy can improve a mother’s heart health and stamina, as well as her overall health. “Engage in simple exercises in order to reduce the risk of getting pregnancy complications,” he notes.
Dr Charles Kiggundu, the president of Uganda Gynecologist Association, says exercise during pregnancy is vital for maintaining a healthy body as well as monitoring a healthy weight gain.
This, he says, can help to reduce common pregnancy complaints and discomforts such as lower back pain, fatigue and constipation. He adds that exercising may help make labour easier by improving endurance.
“Exercising during pregnancy will increase your heart rate steadily and improve a woman’s heart circulation. It also prepares your muscles for labour pain,” he says.
Brian Ahabwe, a fitness trainer at Sports view Hotel in Kireka, says pregnant women should engage in exercises that do not put them at risk. Some of these are listed below:
Walking
“If your pre-pregnancy exercise levels are very low, a quick stroll around the neighbourhood is a great way to start. You will get a cardiovascular workout without too much impact on your knees and ankles, and you can do it almost anywhere and throughout the entire nine months,” says Ahabwe.
“I used to walk a moderately long distance every evening. This increased my physical strength all through pregnancy. Surprisingly, I gave birth to my baby very swiftly compared to my first child when I was less active,” says Elizabeth Nakyambadde, mother to a two-week-old baby.
Yoga
According to Ahabwe, Prenatal yoga is another ideal workout for the mum-to-be because it encourages relaxation, flexibility, focus and deep breathing which all prepare one for labour. Look for a class specifically tailored for pregnant women, or ask your regular yoga instructor to modify the poses so that they are safe for you.
According to Ahabwe, yoga also helps one to manage blood pressure during pregnancy.
Swimming
Swimming is an ideal exercise during pregnancy because in the water, you weigh a tenth of what you do on land, so you will feel lighter. A dip in the pool may also help relieve nausea and puffy ankles, and because baby’s floating along with you, it’s gentle on your loosening joints and ligaments.
“Even in your ninth month, you can swim, walk, do aerobics or dance in the water. Water aerobics is great cardio,” Ahabwe says. Stella Namirembe, a housewife says although she is six months pregnant, swimming has helped her to stay fit.
Cycling
Ahabwe says: “Cycling helps to get your heart rate up without putting too much stress on your joints. As your belly grows, you can raise the handlebars for greater comfort.”
Low impact aerobics
“Consider joining an aerobics class geared for pregnant women. This way you can enjoy the company of other pregnant women while exercising under the supervision of an instructor,” Dr Kiggundu advises.
However, Dr Asaba cautions pregnant women to avoid exercises that involve lying on the stomach or those that necessitate lying flat on the back after the first trimester of pregnancy.
He also advises them to stay well hydrated and drink plenty of fluids before and after exercising.
Dr Kigundu says women who embrace exercises during pregnancy are more likely to have a lower risk of gestational diabetes and hypertension as well as having a less risk of pre-term labour and birth.
He adds that regular exercises most times shortens the labour process.
Slow down if:
You have trouble sleeping. Some sleep problems are totally normal during pregnancy. For example, your baby belly can make it difficult to find a comfortable sleeping position.
But exercise should help tire your body out just enough to doze off soundly once you hit the pillow. If you drastically increase the duration of intense exercise, you might find it’s harder to fall and stay asleep.
